SPRINTING. . . Dietary Approaches to Optimize Training Adaptation and Performance

Apr 5, 2019International journal of sport nutrition and exercise metabolism

Sprint Training: How Diet Can Improve Adaptation and Performance

AI simplified

Circadian Biology on OpenScience ↗PubMed ↗DOI ↗

Abstract

Carbohydrate intake of 3-6 g·kg·day is suggested for sprint athletes to optimize performance.

Explosive muscle power and a favorable power-to-weight ratio are key outcomes of sprint training.
Sprint athletes may require protein intake of approximately 0.4 g/kg every 3-5 hours to meet their needs.
Nutrition plays a significant role in sprint performance, despite the short duration of competitions.
Energy and macronutrient intake should be adjusted during competitions to prevent unwanted weight gain.
Some weight loss methods may enhance power-to-weight ratio but should only be used under professional guidance.
A few supplements may be beneficial for training and competition, but should be trialed for tolerance first.

AI simplified

Although sprint athletes are assumed to primarily be interested in promoting muscle hypertrophy, it is the ability to generate explosive muscle power, optimization of power-to-weight ratio, and enhancement of anaerobic energy generation that are key outcomes of sprint training. This reflects the physique of track sprinters, being characterized as ecto-mesomorphs. Although there is little contemporary data on sprinters dietary habits, given their moderate energy requirements relative to body mass, a carbohydrate intake within the range of 3-6 g·kg·dayappears reasonable, while ensuring carbohydrate availability is optimized around training. Similarly, although protein needs may be twice general population recommendations, sprint athletes should consume meals containing ∼0.4 g/kg high biological value protein (i.e., easily digested, rich in essential amino acids) every 3-5 hr. Despite the short duration of competitions and relative long-recovery periods between races, nutrition still plays an important role in sprint performance. As energy expenditure moderates during competition, so too should intake of energy and macronutrients to prevent unwanted weight gain. Further adjustments in macronutrient intake may be warranted among athletes contemplating optimization of power-to-weight ratio through reductions in body fat prior to the competitive season. Other novel acute methods of weight loss have also been proposed to enhance power-to-weight ratio, but their implementation should only be considered under professional guidance. Given the metabolic demands of sprinting, a few supplements may be of benefit to athletes in training and/or competition. Their use in competition should be preceded with trialing in training to confirm tolerance and perceived ergogenic potential. -1 -1

Full Text

Full text is available at the source.

View full text (HTML) ↗View full text ↗

SPRINTING. . . Dietary Approaches to Optimize Training Adaptation and Performance

Abstract

Full Text

You found one interesting study. We’ll send the next 7.

what lands in your inbox each week:

Recent issues from the circadian biology brief

Abstract

Full Text

Related papers

You found one interesting study. We’ll send the next 7.

what lands in your inbox each week:

Recent issues from the circadian biology brief